Do 30 - 40 minutes on the indoor bike, or spin bike, or elliptical machine, with the goal to achieve and maintain a Rate of Perceived Exertion (RPE) of 6 - 7.
See How to Calculate Your RPE for an overview of this heart-rate tracking methodology.
Lie on your back on a flat bench with a dumbbell in each hand and both your head and hips on the bench. Your feet should be flat and light on the floor. Hold the dumbbells with palms facing your feet, and arms extended toward the ceiling, straight up from the shoulder. Your hands should be shoulder width apart-and they will stay at that distance throughout the exercise. Bend both elbows as you pull the weights straight down toward the floor. As you do this, try to keep your chest high, isolating the pectoral muscles rather than using your shoulders. When your elbows are level with your back, press back up toward the ceiling, keeping your chest open and shoulders back even as your arms straighten upward. Do not let the weights touch at the top of your motion-they should come straight toward the ceiling, not in an arc.
Lie on your back on a flat bench with a dumbbell in each hand and your feet flat on the floor. Extend your arms straight up toward the ceiling, with your palms facing each other. Keeping your forearm, wrist, and the back of your hand in a straight line, lower both arms to the side. You will have a slight bend in your elbows as you do this. Keep your chest lifted and engaged. Lower until your elbows are level with your back, and then reverse direction, pressing the weights back up toward the ceiling, keeping your arms extended throughout, until your arms are again vertical.
Stand beside the long side of a flat bench, such that the bench is on your left. Hold a dumbbell in your right hand. Bend your left knee and rest it on the bench as you bend over and brace your left hand on the end of the bench, such that your back is flat. Fully extend your right arm toward the floor, with your palm facing inward. Bending your elbow, slowly pull the weight up to your side, until your elbow is level with your back, keeping the elbow pressed against the body. Hold the weight at the top of the movement very briefly, then slowly lower it. Do an entire set with the right arm, then switch sides of the bench and repeat with the left arm. While one side is working the other is recovering, meaning that you can do your sets immediately back-to-back, without stopping.
Seat yourself at a cable station, facing the machine, beneath a long-bar attachment suspended from the cable. Stabilize yourself using the pads above the knees. Reach up and grip with bar with palms facing away from you, hands a little more than shoulder width apart. Pull the bar downward toward your chest, keeping your shoulders down throughout the movement. As you pull down, broaden your chest, pull through your pinkies and slightly tuck your elbows a little bit forward to isolate your lats. When the bar comes close to your chest, pause momentarily and then reverse the motion, slowly resisting the upward motion of the bar as it rises.
Stand on the floor with your feet shoulder-width apart, holding dumbbells at your sides. Your knees should be slightly bent, and your palms should face in toward your hips. Raise both dumbbells up from each side and away from the body, keeping your elbows straight. Keeping your trapezoid muscles relaxed, continue raising your arms until they are horizontal with your shoulders. Slowly lower the arms back to starting position and repeat.
Holding dumbbells in both hands, stand with feet hip width apart. Hold the dumbbells with arms extended straight down just in front of your hips, so that the dumbbells are just in front of your thighs, with palms facing you. Bring your right arm straight up in front of you, keeping the elbow straight but "soft" (not locked) and your hand flat, with palm facing toward you or the floor (never sideways or upward). Lift without shoving forward with the shoulder on the lifting side; keep your shoulders down and back, with your chest lifted. Raise the arm only as high as your shoulder level, and no higher than your chin under any circumstances. From the top of your lift, lower your arm back to your starting position, maintaining a slow and controlled pace. Repeat with the left arm, continuing to alternate through the set.